The Effect Of Caffeine On Anxiety
Many of us rely on caffeine to start our day, and coffee is a staple morning beverage for over half of the country. As Time puts it, “There are few things more ritualistic—and to many, more sacred—than a morning cup of joe. 64% of Americans drink at least one cup a day—a statistic that’s barely budged since the ’90s.” But why do so many of us choose to consume a psychoactive substance first thing in the morning? Caffeine works by blocking receptors of the chemical adenosine, which promotes sleep. When caffeine interferes with these adenosine receptors, we typically experience a boost in energy, better cognitive performance, and increased alertness. However, caffeine's effects are more complex than they initially seem and can have adverse effects on people who experience anxiety.
Although some research suggests that caffeine has physical health benefits, its effects on mental health are not as well-documented. For those who experience anxiety symptoms, understanding the possible relationship between caffeine and anxiety can be beneficial. Learning about how caffeine can impact anxiety and stress, its effect on cortisol levels, and techniques to moderate caffeine consumption to reduce anxiety symptoms can be practical steps to mitigate anxiety symptoms and reduce caffeine intake. By having a comprehensive understanding of caffeine and its impact on anxiety, we can make informed decisions about caffeine consumption and its impact on our health.
How caffeine affects us
Many individuals consume caffeine to start their day, whether it's through a hot cup of coffee, tea, or energy drinks.
Most people know that a caffeinated beverage can offer a much-needed energy boost and increase alertness and cognitive performance, which can be particularly helpful during early mornings. For many, caffeine has become a daily staple and helps accomplish daily tasks. With benefits like improved metabolism and a reduced risk of cardiovascular disease, caffeine can also offer some physical health benefits. Research suggests that, in moderate doses, caffeine can be a physical performance enhancer.
Effects on anxiety
However, caffeine's effects aren't always good, especially for those who experience anxiety symptoms. Caffeine is a central nervous system stimulant, a type of psychoactive drug with effects that can mimic symptoms of anxiety. When the nervous system is activated, we can feel adverse health effects like jittery hands, increased heart rates, and digestive problems. This can make pre-existing anxiety symptoms worse and may even lead to feelings of restlessness and irritability.
Caffeine can also disrupt sleep patterns and worsen sleep quality, further exacerbating anxiety symptoms. It has also been linked to panic attacks. In a meta-analysis, researchers found that individuals who had ingested caffeine amounts equivalent to five cups of coffee were at increased risk of anxiety and panic attacks. Understanding the impact of caffeine on anxiety symptoms can be crucial for managing mental health and well-being effectively.
Reducing caffeine intake might seem like an obvious solution, but it's not always that simple, given how deeply ingrained caffeine consumption is in society. Learning techniques to moderate caffeine consumption can be incredibly helpful in reducing anxiety symptoms. Monitoring caffeine intake, reducing it gradually, and switching caffeinated beverages for non-caffeinated options, can all be practical steps. By understanding the perks and pitfalls of caffeine consumption and its impact on anxiety symptoms, individuals can make informed decisions about caffeine intake and take steps to manage mental health effectively.
In some cases, caffeine use can lead to the development of an anxiety disorder. Caffeine-induced anxiety disorder is a mental illness in which high levels of the substance lead to symptoms of anxiety. It can be considered a type of substance/medication-induced anxiety disorder, a condition outlined by the American Psychiatric Association in the fifth edition of the Diagnostic and Statistical Manual of Mental Disorders (DSM-V).
To be diagnosed with caffeine-induced anxiety disorder, an individual typically must have experienced symptoms of anxiety following caffeine withdrawal or intoxication. Caffeine withdrawal and caffeine intoxication are the two other types of mental illness centered around the consumption of caffeine in the Diagnostic and Statistical Manual of Mental Disorders.
The role of cortisol in anxiety
Cortisol is a hormone that the body produces in response to stress. When stress occurs, the adrenal glands release cortisol to prepare for a "fight or flight" response. Although cortisol is essential for many hormonal functions, ongoing stress and anxiety can cause it to build up in the body, which can negatively impact physical and mental health. For people who experience anxiety, high cortisol levels can make symptoms worse. Individuals with anxiety disorders tend to have higher cortisol levels than those without; higher cortisol levels can cause irritability, exhaustion, and difficulty concentrating. Being mindful of cortisol levels, how they affect the body, and what steps can be taken to reduce them can all be helpful for anyone living with an anxiety disorder.
Taking steps to manage cortisol levels can be essential for managing anxiety and stress. Caffeine consumption can exacerbate anxiety symptoms, so it's worth being mindful of caffeine intake and practicing stress management techniques to improve mental and physical health.
Techniques for moderating consumption
Moderating caffeine consumption can be important for maintaining good health and managing anxiety symptoms. Excessive caffeine consumption can cause physical symptoms like jitters, heart palpitations, and digestive issues, which can exacerbate pre-existing anxiety symptoms. For some, consuming caffeine regularly can lead to dependence and possibly even withdrawal symptoms when caffeine is not consumed. Moderating caffeine consumption can help individuals feel more in control of their intake and potentially reduce the negative effects of caffeine on their anxiety. Practicing moderation allows individuals to still enjoy the benefits of caffeine without experiencing the negative side effects. Below are some practical tips that may be helpful for those looking to reduce their caffeine intake:
Gradually reduce caffeine consumption - Trying to quit caffeine cold turkey can lead to withdrawal symptoms and make it more challenging to quit altogether. Gradually reducing caffeine intake by consuming lower and lower doses or switching to decaffeinated coffee can make the transition smoother.
Monitor caffeine intake—It's easy to lose track of how much caffeine you consume throughout the day. Writing it down or using an app to track caffeine intake can help moderate consumption and identify patterns.
Replace caffeinated drinks – Research shows that beverage caffeine intakes in the US are primarily due to people drinking coffee at high rates. But there are several drinks besides coffee that can provide energy and focus without the added caffeine. Green tea is a popular alternative to coffee because it contains a small amount of caffeine while still providing energy. For individuals who want to feel calmer, herbal teas (most of which have no caffeine content) may be a suitable replacement.
Practice stress management techniques - Practicing stress management techniques like deep breathing, meditation, or exercise can help reduce an individual’s need for caffeine while also providing a natural energy boost.
Seek professional help - For individuals with chronic or severe anxiety, seeking professional help may be beneficial for learning to manage cortisol levels, avoid consuming too much caffeine, and improve their overall well-being. A therapist can help develop a plan for reducing caffeine consumption while managing anxiety symptoms.
Seeking support for anxiety disorders online
Online therapy can be beneficial for individuals interested in learning about how caffeine affects anxiety and stress. It can provide streamlined convenience to mental health support without individuals having to leave the comfort of their homes and offers more flexibility when scheduling appointments. Honest and open discussions with a therapist in a comfortable space can often lead to better communication regarding treatment. For individuals looking to manage their caffeine consumption and anxiety symptoms effectively, online therapy can provide a flexible and convenient option.
One study examined the differences in anxiety outcomes by care modality, including teletherapy, to explore the associations between engagement levels within each care modality and the odds of anxiety symptom improvements. It found “increased odds of anxiety improvement for all care modalities compared to those who did not engage in care, with larger effect sizes for higher utilization within all care modalities. Additionally, there is a promising observation that those engaged in combined care (teletherapy and text-based coaching) had the greatest odds of anxiety improvement.” The study's findings suggest that engaging in online therapy can lead to significant improvements in anxiety symptoms, emphasizing the potential benefits of seeking mental health support online.
Takeaway
Read more below for answers to questions commonly asked about this topic.
Some research suggests that low caffeine doses could help decrease anxiety and improve mood in the general population of adults. However, too much can exacerbate symptoms of anxiety, such as headaches, muscle tension, and feeling on edge, restless, or easily startled. Even individuals who don’t normally experience anxiety could feel some effects of caffeine-induced anxiety with high doses. Knowing how much is “too much” can be difficult, since each individual processes caffeine differently.
In addition, caffeine can impact sleep, which could negatively affect mood and make it harder to healthily manage anxiety symptoms. Systematic reviews of research on the topic also suggest that too many cups of coffee could increase the likelihood of a panic attack in individuals with panic disorder or who are otherwise already prone to panic attacks.
There are many different healthy coping skills you can try if you’re experiencing anxiety. Examples include:
- Practicing deep breathing techniques
- Learning strategies for managing panic attacks
- Exercising regularly
- Getting enough sleep
- Eating nutritious foods
- Engaging in cognitive reframing
- Managing perfectionism by embracing mistakes and errors
- Avoiding the use of tobacco, alcohol, and drugs
- Meeting with a therapist
- Joining an anxiety support group
- Does caffeine make stress worse?
The effects of caffeine can vary from person to person and by dose. With the right dose, it may help decrease stress because it increases alertness, which can in turn increase focus and productivity. After all, accomplishing a few tasks on your to-do list could help you feel less stressed. Plus, caffeine can increase dopamine, which can temporarily boost mood. However, it can also increase levels of the stress hormone cortisol, and it could impact sleep as well—which can make it harder to cope with stress in general.
Some individuals who live with an anxiety disorder could feel more sensitive to the effects of caffeine because it may exacerbate their symptoms. For instance, some common symptoms of anxiety can include muscle tension, restlessness, and headaches. Caffeine—particularly in high doses—can also cause or exacerbate these symptoms.
The way caffeine affects a person—including a person with an anxiety disorder—can vary. For some individuals, it can exacerbate symptoms of anxiety like restlessness and muscle tension, particularly when consumed in higher quantities. It can also interfere with sleep, which could exacerbate symptoms of anxiety. Others find that a low dose of caffeine may help them feel less anxious and more focused, so individual results may vary.
Caffeine has the potential to have negative effects on a person with a mental health condition like depression and/or anxiety. For one, it can temporarily increase dopamine and positively impact mood in many patients—but then lead to a significant drop in mood once the effects wear off. In addition, caffeine can negatively impact sleep, which could exacerbate symptoms of both types of conditions.
Caffeine can affect people in different ways depending on their genetics, mental health, and developed caffeine tolerance. Some studies have associated low doses of caffeine with lower stress levels and increased calm, but individual results may vary.
There’s currently no evidence from the fields of psychology, neuroscience, or general hospital psychiatry to suggest that caffeine can cause a mental health condition like depression, but it could exacerbate symptoms in an individual who is already living with depression.
For instance, caffeine can trigger the release of dopamine, which can provide a mood boost—but mood can drop when this effect wears off. This change can be especially significant or not well-tolerated in individuals already experiencing the low moods commonly associated with depression.
Coffee can affect mental health in different ways depending on the dose and the individual. Some people find its temporary mood-boosting effects to be helpful, while others don’t find this benefit to be worth the mood drop when the effects wear off. Similarly, while caffeine can help some feel alert and energized, it can also negatively impact sleep. Sleep is strongly correlated with mental health in that a lack of it can contribute to the development of or exacerbate symptoms of various disorders.
Some people find that low doses of coffee help them feel less stressed. This could be because caffeine helps increase alertness, which could help them check items off their to-do list in order to feel less stressed about their responsibilities. It could also be because caffeine can provide a temporary mood boost by stimulating the release of dopamine, which may help a person feel better able to handle stress in the moment. Healthy adults and all adults have different needs, so it may take some trial and error to decide what works best for you in terms of caffeine.
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